Fuel your body

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Find out what your body needs

As a teenage athlete, your active lifestyle and growing body means you have special nutritional needs. You need to start with the basics of a healthy and varied diet. There are no quick fixes – supplements, in particular, are not recommended for teenagers.

This booklet is packed with information about what to eat and drink to perform at your best in sport, stay healthy and feel great.

Get the most from your body

Never skip meals – especially breakfast

Drink plenty of fluids

Eat good sources of protein every day

Eat lots of carbohydrate foods throughout the day

Don’t forget fats are important – choose healthier food sources

Eat at least five portions of fruit and vegetables each day

Include good sources of iron and calcium – you need more of these nutrients than other ages

Make sure you enjoy your meals and snacks

After intense sport you will be more hungry, don’t ignore these hunger signals

Get enough rest and sleep – give your body time to grow and recover

Topics covered in this booklet

Find out what your body needs

Get the basics right

Fuels for exercise - Carbohydrate, fat and protein

Eat well - Vitamins, minerals, iron and calcium

Fluids - Keep you cool

Sports supplements

Putting it all into practice

Plan ahead

What and when should I eat and drink?

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This booklet developed by safefood in partnership with the Irish Nutrition and Dietetic Institute (INDI) in the Republic of Ireland and the British Dietetic Association in Northern Ireland, provides general advice for 13 - 17 year olds who are involved in sport. For more specific advice, contact a sports dietitian.